Rule 1 of IPC

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Rule 1 of IPC

QIC: Frostbite

Date: 09/04/2025

PAX: @Dr.Toot (WD), @Ziggy Stardust, @Tonka, @Turnover, @Cruiser, @Adobe, @Nelly, @Drip, @Slowpitch, @Madoff, @Blind Date, @Frank&Beans, and Frostbite (QIC, YHC, WB)

YHC had the keys to #TheDistillery on Thursday morn and had the pleasure of proctoring IPC Week 0 at this esteemed AO that has played host to this CSAUP national challenge for many years.

The nice thing about having the Q during September and especially at an AO that is known to be the home of IPC is, you don’t have to come up with the workout! Some neighbor from South Carolina did that one!

All IPC workouts this year are known as Red Workouts honoring the brave men who have served out country – love that there is a little meaning behind these beatdowns and helped YHC put in that little extra effort.

Some say IPC goes against the core principals of F3, some say it’s too hard, some think it is stupid. Well that last one is always true, but 13 beasts showed up for the beatdown and pushed each other and picked up the 6.

YHC got there a little early to get everything set up and welcome the early arrivers. Knowing this beatdown wouldn’t take the whole time, YHC allowed some time for stretching while the plan was laid out. We even did some Warmarama!

Before getting started, YHC reiterated that this is a #YouVsYou challenge, to focus on bettering yourself, push a little harder, and don’t do this alone. Lastly, the most important rule is…

Don’t be an Ass. There will be MC going on on X, some ridiculous times being posted that question one’s immortality (or counting), and modifications are completely okay. Encourage one another and when finished, #PickUpThe6.

Here was the IPC Week 0 Beatdown:

  • Format
    • Complete the workout for time
  • Equipment
    • Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
  • The Thang
    • Start timer
      • 10 burpees
      • 5-10-15-20 yard shuttle runs
      • —–
      • 10 burpees
      • 25 merkins
      • 5-10-15-20 yard shuttle runs
      • —–
      • 10 burpees
      • 25 merkins
      • 50 lunges (hard way – right leg-left leg=1 rep)
      • 5-10-15-20 yard shuttle runs
      • —–
      • 10 burpees
      • 25 merkins
      • 50 lunges (hard way – right leg-left leg=1 rep)
      • 100 big boy sit-ups
      • 5-10-15-20 yard shuttle runs
      • —–
      • 10 burpees
      • 25 merkins
      • 50 lunges (hard way – right leg-left leg=1 rep)
      • 100 big boy sit-ups
      • 150 squats
      • 5-10-15-20 yard shuttle runs
    • Stop timer

 

It is a pleasure to report that all 13 #HIMs finished and the 6 were most definitely picked up!

There was a few minutes left, and #PAX wanted to get their money’s worth, so we got on our 6 and did some Mary

Mary:

Alabama Prom Dates

Juanitas

TIME!

NMM:

  • Cruiser and Dr Toot were out front all morning leading the charge. Cruiser had the lead until the WW2s were called… and you know how Toot is with those… then they were head to head for the rest.
  • Blind Date was right on their toes and spearheaded doing walking lunges to kill some mundaneness.
  • Ziggy finished right on time and was wondering if there was more left to do #Beast
  • First time working out with @SlowPitch – straight #HIM and jumping right into this F3 thing and didn’t break a sweat while doing this.
  • Adobe was jamming out to the playlist the whole time and made light work of the BD.
  • Nelly was the silent assassin this morning and just went about his business and hardly looked like he was trying
  • Tonka and Turnover were on the far side so YHC didn’t get to hear what they were talking about, but they were on the toes of the leaders pushing the envelope. @Tonka appeared out of nowhere when we all first arrived – rumor has it is he lives in the shelter and is looking to upgrade to the shed
  • Drip picked me up on the last set of squats right when I was at rep # 69. Nicely played.
  • F&Bs who has been on the IR also digged the playlist and one would not have known he has been on the IR. That dude is stronggggg.
  • YHC was able to finish the last shuttle run with Madoff and after 150 lunges and 150 squats, we were running like we ran at the end of Ragnar… if you can count that as running.

Beautiful morning to spend with you all.

Announcements:

A few #PAX have Qs coming up… @Blind Date is looking for a proctor next week! You don’t have to come up with the workout!

Ardmore RAH – F3WS is a platinum sponsor for this great event and cause. Sign up to run, come hang out at our table and bring some hype!

Next Saturday, 09/13 – F3 Davidson County is relaunching a new region! Come out and support. Clown Car, bring the MC, and welcome all the new guys!

Prayers: 

Greenspan’s leg

Blind Date and his unspoken

YHC took us out thanking the SkyQ for the ability to do something hard. It is a gift.

All the love,

Frostbite